12TH STATE. Go Coach Meg! CF Kids: May. All The Fitness Raleigh, NC. News and Notes May 2016

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News and Notes May 2016 12TH STATE All The Fitness Raleigh, NC Go Coach Meg! Atlantic Regionals is here!

The top 5 athletes will advance following a grueling three days of competition. If you want to watch the regional events, they will be streamed live on the CrossFit games site.

If you ever have the chance to attend, it really is a fun experience, and if you were thinking of going at some point, now is a good time!

1 News and Notes May TH STATE All The Fitness Raleigh, NC Go Coach Meg! Atlantic Regionals is here! On May 20-22, Coach Meg will be competing against 39 other athletes from the Mid- Atlantic and SouthEast regions for a spot at the CrossFit Games in Carson, California later this year (June). The top 5 athletes will advance following a grueling three days of competition. If you want to watch the regional events, they will be streamed live on the CrossFit games site. Also, several of our members plan on making the trip to watch in person. If you ever have the chance to attend, it really is a fun experience, and if you were thinking of going at some point, now is a good time! Look for Coach Meg in her 12th State Gear at Regionals Weekend! It truly is an amazing accomplishment and we are proud of her hard work. To put it in perspective, there were greater 10,000 women athletes in the Mid- Atlantic and Coach Meg placed 6th overall. She also earned the title of Fittest Woman in North Carolina. Congrats Meg! We will be rooting for you. CF Kids: May CrossFit Kids is back for the month of May! If you have a child interested in participating, please Coach Heidi at heidi@12thstatecrossfit.com. You can read more information on the CrossFit Kids page here. Classes are held on Sunday afternoons with Coach Heidi. For the month of may, there will be two schedule changes: No Kids Class on Sunday May 8th (Mother s Day) or Sunday May 22nd (Atlantic Regionals). Please make a note of it. Thank you! Coach Meg with Meredith Buckner, a friend and fellow regional qualifier from CrossFit RDU. Good luck! 807 Hodges St. Raleigh, NC 1

2 News and Notes May 2016 News From Around 12th State Last Session of CF 101: May 9 The next session of CrossFit 101 will be our last for the foreseeable future, so if you have a friend that is is on the fence, feel free to pass the word along. Although the program will likely come back at some point, there are no current plans for an additional session past the one beginning May 9th. CrossFit 101 Session May 9th We feel the need to focus ALL of our energy after the May 9th CrossFit 101 program on our current membership at 12th State. We love you all and want to continue to offer the best service possible even during times of growth. We want to make sure we are taking care of 100% of our current membership before we continue to reach out to new and prospective members! We will also be revamping the current CrossFit 101 Program! Details to come!!! Muscle Up PRs Congrats to those members who spent extra time working on their muscle ups last month and hit new personal bests: 1st! Julian Rives and Eric Hoverstad Consecutive Muscle-Ups: Jacob Peters: 2 Aaron Stevens: 3 Akel Grantham: 3 Andrew Cooke: 4 Eric Hoverstad: 4 Joel Bernstien: 7 Mike McConoughey: 8 Andrew Pace: 13 Pete Peregrin: 8 Adam Zirkle: 2 Freddy Iwan: 10 Individualized Programming Many athletes have specific goals that fall outside of general CrossFit programming. Coach Cliff can help, whether your goal is strength training, weight loss / body composition, sport performance, endurance, or other needs. Coach Cliff is taking on a limited number of athletes and programming additional work and/or full programs that focus on their individual needs or wants. He is currently training athletes in these areas: Weight loss and Body Composition Change Physique Strength Training Faulty Movement and Mechanics Gymnastics Progressions Competitive Programming If you notice someone off in the corner of the gym doing their own thing, go ahead and ask them what they are up to. Chances are they are one of my new Personal Programming Clients. THIS PROGRAMMING IS AVAILABLE TO ANYONE - all you have to do is inquire and send me a request for a consultation at Cliff@12thstatecrossfit.com Gym Notes Missing a towel? The towels and toiletries were cleaned up and removed from the men s locker room last week in an effort to clear space. Many had been there for a long time and it was uncertain if they were being used. Please note that you are welcome to hang them as usual, and if you are missing any towels or toiletries, we have them in the office so feel free to claim them. Peg Board: You may have noticed the new peg board hanging on the wall near the gym entrance - it is a tough test of strength and a definite challenge if you are looking for one. Ask one of the coaches for the pegs if you wish to try it out (they are kept in the office). Hold / Cancel: In an effort to streamline the process, membership hold and cancel requests are now being handled directly through our website. If you have a request, please click on the links under the members tab on our homepage. 807 Hodges St. Raleigh, NC 2

News and Notes May 2016 Upcoming Events Beers and Barbells with Raleigh CF Our friends at Raleigh CrossFit have graciously invited us to again join them for a fun workout followed by a couple of

3 News and Notes May 2016 Upcoming Events Beers and Barbells with Raleigh CF Our friends at Raleigh CrossFit have graciously invited us to again join them for a fun workout followed by a couple of brews on hopefully a nice sunny day. Many 12th State athletes participated last year, and we are excited to do it again. Please find more information about the event at the registration link below. Sign up here: Beers and Barbells Registration Date: Saturday, May 14 Time: 10AM-Noon (arrive at 9:30 to warm-up) Location: Trophy Brewing company on Maywood. Registration deadline: May 1st (or April 24 if you would like an event T-shirt) Cost: $10 or $25 if you would like a T-shirt Please note that regular classes are cancelled on May 14th for this event. Memorial Day Murph On Memorial Day, May 30th, 12th State CrossFit will perform the workout Murph in honor of Lt. Michael Murphy, who was killed in action while serving our country in Afghanistan. The workout is as follows: 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run *Wear a 20 lb vest if you have one We will run heats starting early to try and beat the heat. There will be a 60 min CAP (athletes need to be out the door for their last mile by 60:00). Heat 1: 7:00am Heat 2: 8:30am Heat 3: 10:00am Guidelines for scaling Murph will be sent out the last week of May. In general, if you have never done Murph before, you should scale it. It is also strongly recommended that you are able to finish Murph without a vest in sub-45 minutes prior to attempting it with a vest. Please read more about Lt. Michael Murphy, an American hero, and the reason why we do this workout at the link here. Mother s Day May 8th On Mother s Day, May 8th, we are inviting kids / dads to come work out with their moms / wives if they wish to do so. Bring your children for a family workout Sunday Morning at 8:30 AM. 10 AM Class will be cancelled on mother s day. Family Version (Kid and Adult) 15 min AMRAP: 10 Partner Shuttle Sprints (alternating) 20 Partner Push-ups 30 synchronized Squats 40 Alternating Box Step-ups Friend Version (Adult and Adult) 10 Partner Shuttle Sprints (each) 40 Partner Push-ups 807 Hodges St. Raleigh, NC 60 synchronized Squats 80 Alternating Box Jumps/Step-ups 3

4 News and Notes May 2016 Athletes in Action: Best Photos of May Clockwise from top left: Adam, Freddy, Keith, and Aaron working on their olympic lifting technique. 807 Hodges St. Raleigh, NC 4

News and Notes May 2016 Throwback: Murph

5 News and Notes May 2016 Throwback: Murph 2015 Rachel Fuller, Mike Morales, John Martin, Ryan Daigle, April Cochran, Matt Van Antwerp, Taylor Pike, Phil Nielsen, Daniel Ennis, Jesse Trager, and Quint Coward (among others) 807 Hodges St. Raleigh, NC 5

News and Notes May 2016 Upcoming Events at 12th State: May May 1st (Sunday): Registration deadline for Beers and Barbells with RCF May 4 (Wednesday): Vince with WodBody at 12th State May 8 (Sunday):

6 News and Notes May 2016 Upcoming Events at 12th State: May May 1st (Sunday): Registration deadline for Beers and Barbells with RCF May 4 (Wednesday): Vince with WodBody at 12th State May 8 (Sunday): Mother s Day May 9 (Wednesday): CrossFit 101 Begins (Last session in near future) May 14 (Saturday): Beers and Barbells with Raleigh CrossFit May CrossFit Games Atlantic Regionals (Go Meg! details to follow) May 30th (Monday): Memorial Day Murph CrossFit Kids: Sunday May 1st, May 15th, and May 29th (cancelled for Mother s Day and Regionals Weekend) 807 Hodges St. Raleigh, NC 6

Welcome to Crossfit DeCO!

Welcome to Crossfit DeCO! This presentation is designed to be a reference for you about your membership (PERKS!) as well a helpful guide for the movements and terms you will see each day in class. Remember,